Post Bench Press Loads and Workout Time To CommentsFor the strength segment, the goal is to move the weight as quickly as possible for your three reps across all 9 sets, particularly on the way up. Rep speed should be roughly 1 second down and 1 second up. If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 50% or not. Perform three sets “wide” grip – pinkies on the outside line. Three sets “medium” grip – thumbs distance from the middle knurling. Three sets “narrow” grip – index finger just off the smooth part of the middle of the bar.

For the conditioning workout, use a heavy KB and do Russian (face height) swings.